INTERMITTENT FASTING TRANSFORMATION

Transformational Concept And Strategy

Should breakfast be the most important meal of your day?

It is more important WHEN you eat than WHAT you eat.

Eating three meals a day and eating snacks between is an outdated eating concept.

There have been tremendous shifts in health and wellness over the past 20 years—diabetes, obesity, and cardiovascular disease are increasing at enormous speed. In the past, we have been told to exercise more and eat less. However, for many patients, this turned out to be very ineffective when it came to permanent weight loss. 

A new focus is emerging on the connection between lifestyle choices and their impact on weight gain and healthy aging. The outdated concept of eating small or regular portions all day long overburdens our digestive system and pancreas. As a consequence, both cannot work properly, and we can't absorb our food or its nutrients. 

ARE YOU A SUGAR BURNER OR FAT BURNER?

Sugar Burner. Consumes lots of carbohydrates, taps into glucose as the primary fuel source, which is very inefficient.

Symptoms of a Sugar Burner:

• frequently hungry
• often get angry due to being hungry
• experience significant dips in energy level
• struggle more with weight
• struggle more with fat loss
• due to high insulin levels

Insulin is a fat-storing hormone. If levels remain high, we experience more oxidative stress and inflammation, and we struggle more with weight gain.

Fat Burner. Taps into fat stores for energy and has sustained energy.

Symptoms of a Fat Burner:

• much more clear cognitively
• doesn't get angry due to being hungry
• easier to lose weight because of tapping into those fat stores
• sleeps better
• ages more slowly

Meal Timing. How frequently we eat and the timing of our meals are absolutely crucial.

STATISTICS

According to data from the Centers for Disease Control and Prevention (CDC), as of 2020, approximately 73.7% of women and 74.7% of men in the United States aged 20 years and over were overweight or obese.

Specifically:

• About 40.5% of women and 39.7% of men were considered obese (having a body mass index, or BMI, of 30 or higher).
• About 33.2% of women and 35% of men were considered overweight (having a BMI between 25 and 29.9).

Note: Women in their 50s and 60s gain an average of 1.5 pounds per year, caused by things like hormonal fluctuations, having less lean muscle mass than men, mood disorders, and sleep disturbances.

MOST POWERFUL STRATEGY

Free. Flexible. Simple

Intermittent fasting can help fuel fat loss and provide many other benefits. In addition, it can improve interpersonal relationships and self-esteem. Especially for women, it can help them regain their former selves.

Here are several reasons why Intermittent Fasting is powerful:

• It's free, flexible and simple.
• Intermittent Fasting is the absence of food during a prescribed time period.
• You exist either in a fed or a fasted state.
• When we eat, insulin is secreted by the pancreas to move sugar into the cells.
• We store the bulk of our sugar in our liver and our skeletal muscle. But when we exceed those storage sites, we store it as fat.

Remember that weight loss is a journey, and consistency is key to reaching your goals. Sustainable weight loss takes time and effort, and a combination of specific strategies (diet plan, regular exercise, enough sleep, etc.) can help increase the chances of progress and success. 

Celebrate your progress along the way and be patient with yourself, as change takes time.

ALTERNATE PERIODS OF FASTING AND EATING

RESEARCH - INTERMITTENT FASTING

How Does Intermittent Fasting Work

Intermittent fasting is an eating pattern in which you alternate periods of fasting and eating. There are different variations of intermittent fasting, but the most popular ones include 16 hours of daily fasting and 8 hours of eating or fasting for 24 hours once or twice a week. Another commonly used method is the 18/6 intermittent fasting approach.

The optimal approach to intermittent fasting varies based on individual goals, lifestyle, and health considerations.

However, the 16/8 intermittent fasting method - 16 hours of fasting and 8 hours of eating - is the most widely researched and popular form of intermittent fasting.

Intermittent fasting offers an effective approach to weight loss for multiple reasons:

• Caloric restriction: By limiting the hours in which you can eat, you naturally reduce your calorie intake, leading to weight loss over time.
• Increased insulin sensitivity: Studies suggest that intermittent fasting might improve insulin sensitivity, which helps to regulate blood sugar levels and contributes to achieving weight loss objectives.
• Increased metabolism: Intermittent fasting can boost the production of norepinephrine, a hormone that can elevate metabolic rate and facilitate fat burning.
• Improved hunger regulation: Intermittent fasting has the potential to balance hunger hormones like ghrelin, which may contribute to curbing overeating and facilitating weight loss.

That being said, it's important to remember that the most effective form of intermittent fasting is the one you can stick to and that works best for you. 

If you have any health conditions or are unsure if it's safe for you, consult a healthcare professional before starting.

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TINY TWEAKS CAN LEAD TO BIG CHANGES

ENERGY, MENTAL & EMOTIONAL STATE

Move From Your OLD YOU To Your NEW YOU

How often have you tried to lose weight?

How long did it take to gain all your weight back again?

Yes, we all agree losing weight is challenging, and very often, we don't see the weight loss results we hoped for, or the results are of a temporary nature.

Like so many challenges in life, you can break down your attempt to lose weight in 3 parts:

• Your mental and emotional STATE
• Picture Your OLD YOU and your NEW YOU
• Your STRATEGY

Most people focus immediately on the strategy first—how to lose weight. You could decide to follow a specific Keto plan, Mediterranean diet plan, Lectin-free diet plan, etc.

However, you need to create a breakthrough moment to reach a lasting impact. Recognize your own patterns - why your weight loss results didn't produce the desired results in the past. 

In addition, think of a moment in your life when you had a breakthrough—what triggered it, what made it possible?

You need to take action that creates lasting results. You take the pattern from your past where you have made a breakthrough and create a new pattern (based on the one that worked in the past) for your weight loss process. 

Instead of starting with your STRATEGY (How), you start with the What and Why. Change your beliefs, change your life. Play the video above "Feeling Hopeless and Stuck Trying to LOSE WEIGHT?"

You need to start with your state. Your mental and emotional state controls everything. Don't let the external world influence your state. 

If your state tells you, "It's impossible to lose 50 lbs," you won't be able to do it. Your mental and emotional state needs to be positive and aligned with your goals. 

A Stanford study showed that you can change your mental and emotional STATE through movements, sound, or something like Power Posing (hands on your hips, shoulders back, heads up).

IIf you do this Power Pose for 2 minutes, the study shows you can increase your Testosterone by 20%, your Stress Hormone and cortisol levels decrease by 25%, and your Risk Tolerance increases by 33%. You can change your biochemistry in 2 minutes and increase your drive and energy! 

Note: Keep in mind that changing your mental and emotional state can take time and effort, and what works for one person may not work for another. Be patient and persistent. If Power Posing is not for you, it might be worth exploring mindfulness meditation.

>> LEARN MORE HERE

Close your eyes and picture the NEW YOU during these two minutes. Change your emotional and mental state and align it with your goals. 

Do this Power-posing several times a day, daily, etc - whatever it takes to wire your STATE to the NEW YOU. 

Note: Learn more about Power Posing in the Video below.

If you want to accelerate what you want to achieve in life, put yourself in the right mental and emotional STATE first.

If you get stuck with your weight loss challenge, it's not that you aren't capable of it but you are not in the right mental and emotional STATE.

TINY TWEAKS CAN LEAD TO BIG CHANGES!

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HEALTH BENEFITS - INTERMITTENT FASTING

Most Significant Benefits

Intermittent fasting can bring numerous health benefits, some of the most significant benefits include:

• Weight loss and increased physical function: Excess weight can limit physical activity and mobility, and weight loss can increase energy levels and improve overall physical function.
• Improved cardiovascular health: Intermittent fasting has been shown to improve markers of heart health, such as blood pressure and cholesterol levels.
• Improved insulin sensitivity: Intermittent fasting can improve insulin sensitivity and lower blood sugar levels, which may benefit individuals with type 2 diabetes.
• Reduced inflammation: It reduces inflammation in the body, a risk factor for several chronic diseases.
• Increased cellular repair: Fasting can trigger cellular repair processes, such as autophagy, which may help to reduce the risk of chronic diseases.
• Improved mental health: Weight loss has been linked to improved mood and self-esteem and reduced symptoms of depression and anxiety.

It is important to note that intermittent fasting and weight loss should be approached in a healthy manner through a balanced diet and regular physical activity. Consult with a doctor or a dietitian before starting any weight loss program.

Intermittent fasting and creatine

Intermittent fasting and creatine supplementation can complement each other effectively, but it's essential to consider how to integrate them for optimal results. Creatine is widely used to boost strength and muscle performance, especially during intense exercises such as weightlifting or sprinting. Understanding the interaction between creatine and intermittent fasting is important for optimizing fitness and health goals.

When practicing intermittent fasting, timing your creatine intake becomes crucial. Since most intermittent fasting protocols involve periods of fasting and eating windows, it's ideal to consume creatine during your eating window to ensure adequate absorption and utilization by your muscles. 

This approach can enhance the advantages of creatine supplementation, leading to improved exercise performance and enhanced muscle recovery.

For example, if you have an eating window in the evening, consider taking creatine with a meal during that time. Alternatively, you can split your creatine dose throughout the day to align with your eating schedule. 

Try out various methods to discover the most effective approach that aligns with your fitness objectives and respects the principles of intermittent fasting.

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